20260504

“Stability under load”

Warm Up - 2-3 Rounds:
10 Banded Lateral Walks/each side
12 Tempo Air Squats (3-sec down)
8 Single Leg RDLs (bodyweight - light)
5 Pause Goblet Squats (2-sec pause)

A: Barbell Back Squat - Build to a top set of 1×5@ RPE 7-8
Then do 4×5@90% of working set
- Should be heavier than last week

B: Heels Elevated DB Squat - 3×10
- 2 DBs in front rack

C: Bulgarian Split Squat - 3×10/10
- Increase weight from last week

D: Banded/Machine Leg Extensions - 2×max

Cool Down - 2-3 Rounds:
Couch Stretch - 1:30/side
Adductor Rockbacks 15/side
Foam Roll Quads - 1:00/leg